CrossFit

A1: Shoulder Press (5 x 4; super set with A2)
Or
A1: Deficit Handstand Push-ups (5 x 4 @ deficit)
Super set with
A2: Weighted Pull-ups (5 x 4)

B: For Time:

9 rope climbs
90 BW Squats
6 rope climbs
60 Pushups
3 rope climbs
30 HSPU

Engine
A.5 rounds

2:30 Work 1:30 rest
21 Thrusters 42.5/30kg
18 Pull-ups
12 Burpee over bar
Max Cal Assault

B: Row; 30 seconds hard effort; 30 seconds rest for 30:00.

* record total calories